component 2 Flashcards
what are the adaptations to CV system according to Wilmore and Costill 1999?
- heart (increased size (left ventricular hypertrophy), stronger contraction, SV increases, Q increases, lower working HR)
- lungs (improved functional capacity during exercise, higher gaseous exchange, higher vital capacity, higher VO2max)
- blood vessels (increased blood vessel size, lower systolic/diastolic blood pressure, change in blood lipids(higher HDL, lower LDL)
- muscles (more capilleries, higher enzymatic function in muscle cells, increased size/no. of mitochondria)
what are the advantages of aerobic endurance training?
1) metabolic (lower insulin needs, higher glucose tolerance, lower insulin resistance, lower body fat and intra abdominal fat)
2) psychological( higher self mastery, less depression/anxiety, higher sociability, wellbeing)
what are the effects of exercise on blood pressure?
individuals with high blood pressure will need longer/more gradual warm up before exercise (hypertension)
what are the ST effects on blood pressure due to exercise?
linear increase in systolic blood pressure and levels of exertion. diastolic BP usually unchanged or decrease due to vasodilation (individuals with hypertension may see opposite).
exercises that have significant impact on both SBP and DPB
heavy weight lifting
isometric training
*people with hypertension should avoid these exercises
what are the LT effects on blood pressure due to exercise?
lower resting systolic/diastolic BP. elicits average fall of 10mmHg in both systolic and diastolic BP with mid/mild hypertension (Dunstine and Moore 2003). heavy strength/resistance (not circuit training) not consistently shown to be efficient to lower RBP
describe process of blood pooling
the heart rate increases in CV exercise so blood flow increases to working muscles. when activity stops suddenly, the heart will continue to pump blood around body at exercising rate but without muscular pumping actions to assist VR
… do not have the same levels of muscularity as arteries, so when no assistance from … extra blood pools in the extremities (especially the legs) leading to blood pooling
veins, muscles
symptoms of blood pooling-
-nausea, dizziness, fainting
how to limit affects of blood pooling
- cool down effecitvely
- HR lower gradually so blood pumped around lowers
- in high intensity exercise keeps legs moving as aids pumping action needed for blood return in veins
what are the effects of exercise on muscular/skeletal system?
1-ST (synovial fluid released when joints move into joint capsule, prevents wear and tear, temp in muscles increases so they are more pliable/elastic)
2-LT (release of synovial fluid more efficient, trained individuals may need less focussed warmup/stretching, improved ROM, higher joint stability, stronger tendons/ligaments)
DOMS
- pain/soreness felt in muscles after 12-72 hrs
- experienced with new programmes
- common if lots of eccentric muscle work/loading present if exercise is unfamiliar
what is DOMS caused by?
not fully known, but common theory is exercise-induced muscle damage (micro tears) followed by inflammatory response (small bleed in muscle that aggravates nerves and causes pain)
what are LT effects on muscular system due to exercise?
- improved power, strength, endurance
- type 2 muscle hypertrophy
- increased contractile proteins (actin/myosin)
- more mitochondria in muscle fibres
- more neuromuscular connections
- improved posture
- more motor unit recruitment
- higher no of capillaries in surrounding muscle fibres
what are the specific effects of different types of training ? (4)
1) aerobic endurance ( long duration using body weight/lower res=more mitochondria and size, increased glycogen stores, more aerobic enzymes, type 1 fibre hypertrophy)
2) muscular endurance (res training, 13+reps 2-3sets 30-60sec rest=as above plus increased anaerobic enzymes, higher lactic acid tolerance/removal)
3) hypertrophy training (res training, 6-12 reps 3-6sets 30-120sec rest`=higher csa of fibres (1and2) and intracellular volume, higher glycogen storage, higher anaerobic lactic acid system enzymes,)
4) power training (plyometric drills, explosive heavy lifting= as above plus neuromuscular contraction even more significant that intramuscular adaptions)
